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It’s an easy to follow programme known the world over, and perfect for those new to running and need some extra support and motivation along the way.

The app features a choice of 5 great trainers to support and motivate you at every step of the way, telling you when to run and when to walk, from broadcaster and former Olympian Michael Johnson, comedians Sarah Millican and Sanjeev Kohli, BBC presenter Jo Whiley, and our very own Laura, who have now helped over 2 million people like you start their own running journeys.

One You Couch to 5K features:
• A flexible programme that can be completed in as little as 9 weeks, or longer if you want to go at your own pace
• Easy to follow countdown timer so you can see and well as hear how long you’ve got left of each run
• Works alongside your preferred music player, automatically 'dipping' the volumes so you can hear the instructions and motivations from your chosen trainer
• Signals a half-time bell when you get half way, so you know when to head home!
• Lets you track your progress and awards achievements as you move through the runs
• Lets you rate how you feel before and after each session to help acknowledge the immediate benefits for doing some physical activity
• Connects you with likeminded people through the Couch to 5k HealthUnlocked community forums, offering loads of advice, tips and motivations to keep you on you on your fitness journey

One You is here to help you live more healthily and make the changes that matter most. Millions of people have already got running with the Couch to 5k plan. Now it’s your turn! Download this app, get off the couch and we’ll help you reach your health goals.

What’s New

Version 7.5.1

Small fixes and updates.

Ratings and Reviews

4.8 out of 5
237.9K Ratings

237.9K Ratings

k_irstin ,

This mama can! Great for mind and body...

After having 2 kids and juggling everything life has to throw at me - I was firmly at the back of the line for time. Working long hours in the city means I don’t get home til gone 7 most evenings and going back out to the gym was absolutely not going to happen. Feeling bad about my weight and lifestyle I needed a change. Enter c25k... I can’t express how much this app will change your life. I started with Sarah for weeks 1 & 2 and she was brilliant then moved onto Jo when I needed more motivation to keep going on the longer runs and I must say Jo is fantastic, giving tips throughout and good for getting through those tough sections.
The way the runs are designed is pure genius, no matter how tough it gets you can get though them as the relief of a walk is only around the corner. I did hit 5k on one of my runs in week 4 and then started hitting it more regularly from week 6/7 onwards. But it’s not about the distance it’s about persevering thought the run sections, and that’s what’s helped my mindset. I feel happier, healthier and stronger than I have in a long time. My husband has also started so we have something new to talk about. We’ve signed up to Strava as well and record all our sessions so we have some positive competition. We’ve got more energy and that little bit of me time away from the chaos of our home is just heaven. You’ll love running before no time. Absolutely 🌟🌟🌟🌟🌟 from me :)

Gjxxxxxxxx ,

This will change your life.

When I started this I couldn’t even get half way through week 1 run 1. I tried again a day later and persevered. I was determined to do it and now I can smash out 30 minutes with no problem. I have shed weight and become a happier person with more energy as well as appreciating the outdoors and exploring so much more. I don’t usually get in from work until 7-8pm so always told myself that I didn’t have time to do it but then decided that as I was down about my body and had the fitness level of a slug, that I needed to change. It’s strange but I actually feel like I have more time in the evenings now, I get so much more done and the evenings feel so much longer than the days of getting in and just slouching on the sofa.
This has completely changed my life, I am the fittest I have ever been and feel so good about myself in general - I think it’s important to note that the mental change in me and my happiness and positivity is as important if not more important than the physical change from doing this programme.
It’s not easy and sometimes you have to really push yourself, but the app definitely helps you to do that. My coach was Jo and she was awesome.
If you are considering getting this app seriously do... get out there and do it, it’ll change your life and if I can do it you definitely can 💪🏻.

Gingerella247 ,

I was the epitome of ‘couch’ now I’m a runner

I work from home, some days I did less than 100 steps - that should give you an idea of my fitness levels and how sedentary I was. I started this, and I have no idea why. I woke up one day and I was like, I NEED to do something to improve my fitness. I didn’t tell anyone because I wasn’t sure I’d be able to do it, and the first day running 60 seconds was TOUGH. I struggled, but here I am, graduating today and running for 30 mins straight, and with two brisk walks either side. I’m not the fastest, I’ll never be a natural runner, I don’t love it, but I LOVE what couch to 5k has done for me. If you’re doubting yourself, don’t. If you’re worried about stepping it up each week, don’t - your body can surprise you. I had shin splints really bad, go and get your gait measured and get some decent shoes (I recommend ASICS). I had Sarah as my coach on this plan and she was amazing. I tried running without her a few times and didn’t get very far, having her in your ear encouraging you is brilliant. There’s one week where they’ve uploaded the wrong week, so you get two weeks of coaching the same with Sarah. To avoid this, pick a different coach and use them that week. Then swap back to Sarah. :)

Thank you Couch to 5K for helping me improve my fitness and making me a runner!!! I’ll continue to do this app!

App Privacy

The developer, Public Health England, has indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy.

Data Not Linked to You

The following data may be collected but it is not linked to your identity:

  • Location
  • Identifiers
  • Usage Data
  • Diagnostics

Privacy practices may vary based on, for example, the features you use or your age. Learn More


Public Health England
160.8 MB

Requires iOS 11.0 or later. Compatible with iPhone, iPad and iPod touch.



Age Rating


  • Family Sharing

    Up to six family members will be able to use this app with Family Sharing enabled.

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